[*C*FirstName] [*C*LastName]'s Profile | WorkoutBOX.com
ChrisShendo
United States
| My Goal : | Fat Burning | | | | My Level : | Rookie | | | About Me : I am a VJ and EDM producer out of Orlando, Florida. I started getting in shape about 6 or 7 months ago, and am looking for the next step. I currently work out at Planet Fitness in Casselberry, though I can work out at any location. to check out my music, go to soundcloud.com/muzeentertainment or myspace.com/chrisshendomusic |
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Week 14 day 1
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Had to backlog some previous entries as i was getting behind on posting! Cardio elliptical 40 minutes 421 calories 4.27 miles deadlift, 80lbs 4 sets 5 reps superset 1 bench press barbell incline 100lbs 3 sets 10 reps bench press dumbbell 20lbs each 3 sets 7 reps Pushup twisting 2 sets 8 reps superset 2 Lying tricep ext 10 reps 3 sets 30lbs seated ext triceps 3 sets 10 reps, 10lbs circuit 1 v situps 2 sets 15 reps dead bug 3 sets 15 reps ***My wrists cannot handle more than 2 sets total of pushups, which is why i could not finish the twisting pushups or diamond pushups. I used a mat to cushion my hands against the floor, but my wrists still became sore and stiff halfway through my second set. 2 hours after working out, my wrists are still sore and stiff. If padding doesn't help, what should I do? is there an alternative to pushups that does not put my entire bodyweight on my wrists?*** Good day besides that, though.
| Looks like a decent couple days. Try these for your wrists:
http://www.prowriststraps.com/inc/sdetail/138226 |
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week 13 day 3
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steady pace outside 45 minutes 2.5 I did not go very hard, nor do climb and decent, as I was in a rush and afraid of hurting my shins the first time outside in a little while. Overall no pain, so week 14 will be more intense with the cardio
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week 13 day 2
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cardio steady pace 30 minutes Supserset 1 3 sets bent over row underhand 8 reps 60lbs Inverted row 10 reps lat pulldown wide grip 8 reps 70 lbs superset 2 3 sets bicep curls overhand 8 reps 30lbs bicep cursl alt 8 reps20 lbs each circuit 1 3 sets bicycle crunch 26 reps plank side 60 secs plank front 60 secs
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Week 13 Day 1
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Cardio - average 4.5% incline, 37 minute, 2.27 miles, 258 calories (my legs were still sore from day 4 last week, so I didn't run as hard today, and instead increased my incline to 8% at some points) Deadlift, barbell, 40lbs 4 sets 6 reps Superset 1 chest 3 reps bench press barbell 85lbs 7 reps bench press dumbbel alt 15lbs each, 7 reps One leg pushups 15 reps first set, 12 reps last 2 Superset 2 3 sets triceps Lying tricep ext 8 reps 30lbs tricep ext dumbell alt 8 reps 10lbs each tricep dip 2 sets, 15 first set, 12 second set Circuit 1 core Crunch, weight over head, 1 set 45 *ISSUES* I ran into a few issues I have been seeing more and more lately... When doing tricep dips and pushups, I get intense pains in the aplm of my hand due to the force of gripping the handles or my hands on the ground. This has prevented me from successfully completing every rep on those workouts. Would a pair of gloves help this, or is there something else I can do to cushion my hands? Secondly, the past month has seen me too tired to complete the core training every day..is adding an extra day following one of these days where all I do is cardio and the core workouts a good compromise so that I am still completing everything? Or should I try moving the core workouts to the beginning of my workout, either directly before or after the cardio? Thanks in advance
| Gloves may definitely help in the short run, as would a folded up towel for push ups. Another thing that will help is consciously spreading out the concentration of your body weight throughout the hand instead of just on one small area of the hand.
An extra day would be okay, but I would actually advise just breaking the workout up. If you get most of your workout in at the gym, go home, then do your core stuff after a few minutes breather, you should be good to go. That way you can use the recovery day for recovery. |
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Week 12, day 4
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Well, even with all my unexpected delays (sickness, school), I will be approximately 1 month away from finishing the workout plan when I graduate with my Master's Degree. My goal was to be in shape when I walk the stage, and I should reach that goal successfully. Cardio - 1 minute intense, 1 minute down, 1.08 miles 125 calories 15 minutes *Shin pains when I run on treadmills, had to stop 6 mintues elliptical, .61 miles 61 calories Squat barbell 4 sets 6 reps 60lbs Supercircuit 1 3 sets front raise dumbbell alternating 10lbs lateral raise 15lbs (10lbs last set) 8 reps Shoulder shrugs 20lbs 8 reps lunges forward 8 Crunch alternating side stability ball 2 sets 20 reps I have to go back today and finish the core workouts with a little added cardio to make up for lost time since I went very late last night.
| These last 2 days look great Josh. Keep this consistency up and you're going to have no problem reaching your goal.
How's the diet? What types of things have you achieved so far results-wise? Been measuring progress? |
| I have been measuring progress via pictures. I have noticed my stomach bulge decreasing along with my love handles, and have noticed a steady climb in the amount of weights I have been using. Thanks for the support! |
| How bout body fat %? Weight? |
| actaully, my weight seems to have stayed approximately the same...some days it says I'm weighing in around 160, which would be 5 or 6 pounds from where I started, but other days the scale still says 163-165. I'll admit my diet hasn't been ideal due to my schooling, but it hasn't been abhorring. I think the weight aspect is perhaps due to the fact that at the same time I am losing weight I am building muscle thanks to the strength training aspects of my workouts, am I correct in thinking this?
I notice a definite change in the way my body is shaping, albeit gradually. Couldn't tell you my body fat %, though. I will work on figuring that out! |
| You're definitely gaining muscle while losing fat - which is why the scale isn't always the best method of measurement. If you do find that you have access to a way of testing BF% ever, it'd be helpful! |
| not 100% if I did it correctly, but I just completed a home body fat % test. I am at app. 15%, and see that my ideal % is around 8, although I am still in a relatively healthy %. At least now I really have a way to gauge my work! |
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Week 12 day 2
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Cardio - today I ran outside for a bit before finishing my workout at the gym - 1.5 miles, 13 minutes, then elliptical for another 15 minutes, 2 miles, app. 400 cal total Superset 1 Back 3 sets Bent Over Row, Barbell, Underhand 8 reps 60lbs Inverted Row 10 reps Lat Pulldown, Cable, Wide Grip 8 reps 75lbs Superset 2 Biceps 3 sets Bicep Curls, Barbell, Overhand Grip 8 reps 30lbs Bicep Curls, Dumbbell, Alternating 8 reps 15lbs each Hammer Curl, Seated, Alternating 8 reps 15lbs each Circuit 1 Core 3 sets Bicycle Crunch 22 reps Plank, Side Bridge, Forearm 60 secs Plank, front bridge, forearm 60 secs Overall it was a good workout!
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Week 12, day 1
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As I said in my last post, I was sick for a while, and today was my first chance back in the gym: 40 minute cardio 429 calories 4.3 miles elliptical Deadlift, Barbell 80lbs 4 sets 6 reps Superset 1 chest 3 sets Bench Press 60lbs 8 reps Bench press incline 20lbs 8 reps one-legged pushup 10 reps (2 sets) Superset 2 triceps 3 sets Tricep extension, lying barbell 8 reps tricep extension alternating dumbbell 8 reps tricep dip 8 reps 1 set after 1 set of the tricep dips, I had a pain the palm of my hand that made it impossible to continue. I will get what I missed tomorrow by going to the gym an extra day (hey, a little extra cardio never hurts, too!)
| These days look pretty decent man - and glad to have you posting again! |
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Week 11, Day 4
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I was sick for a while, so here's week 11's day 4 (Friday before last): 30 minute cardio, elliptical machine - 3.2 miles, 300 cal Squat, Barbell, 50lbs 3 sets 8 reps Supercircuit 1 3 sets Front Raise dumbell alternating 15lbs each 10 reps Tuck Jumps 10 reps Lateral Raise, Dumbell, Alternating 15lbs each (2 sets) 10lbs (1 set) Squat Jump, 10 reps (8 reps last set) Shoulder Shrugs, Dumbell 20lbs 10 reps Lunges, Forward, 10 lbs 2 sets Circuit 1 Core 3 sets Crunch, Alt side, stability ball 40 reps Crunches, 40 reps (just realized i was not doing the right ones! Arms over head this week!) V Situps 25 reps Russian twist 20 reps
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Week 11 Day 1 & 2
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Week 10 Day 3 & 4 were uneventful...I lost the exact sets I did on the 4th day, so I cant post it (gotta get better about that!) Week 11 Day 1 Cardio steady pace 40 min Deadlift barbell 3 sets 10 reps 50lbs Superset 1 chest 3 sets Bench press barbell 50lbs 9 reps bench dumbell inclined 25lbs each side 9 reps One leg pushups 10 reps superset 2 triceps 3 sets lying tricep extension 30lbs 10 reps tricep ext dumbell alt 15lbs each side 10 reps tricep dip 10 reps (slowly getting better at these) Circuit 1 core Crunch weight over head 40reps 3 sets crunch 40reps 3 sets side plank 3 sets 50 sec Day 2 Cardio 40minutes (400 calories, 4 miles) elliptical Superset 1 3 sets bent over row 50lbs 10 reps inverted row 8 reps lat pulldown wide grip 75lbs 10 reps Superset 2 biceps 3 sets bicep curls overhand 10 reps 30lbs bicep curls alt dumbell 15lbs each side 10 reps Hammer curls (seated) only 2 sets, 10 reps each 15lbs Circuit 1 core 3 sets bicycle crunch 24 reps side plank forearm 50 sec front plank bridge 50 sec I think I'm gonna be sore tomorrow...lol
| This looks great man - awesome to see an update! |
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Been working out, not posting
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My schooling has not given me much extra time lately, so while I have been doing the program i haven't had time to post here. Since things are dying down, I can begin posting again. Week 10 Day 2 Cardio - Stride machine, 40 minutes, 409 calories 2.13 miles SuperCircuit 1 back 3 sets BOR 10 reps 40 lbs inverted row 8 reps 6 reps 6 reps (VERY difficult! ouch!) Lat pulldown 85lbs 10 reps Supercircuit 2 biceps Overhand bicep curl 10 reps 30 lbs (40 lbs first set) alternating bicep curls, dumbbell 15 lbs (first 2 sets) 10lbs last set Hammer curls, dumbbell 15 lbs (first 2 sets) 10lbs last set Circuit 3 core 3 sets bicycle crunch 20 reps side bridge forearm 50 sec front brigde forearm 50 sec Just took my 'end of month 2' pictures, will be posting all of them on here today
| Glad to hear you've been working hard - we've missed your updates! |
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Week 6 day 2 (5/1)
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Back on schedule! Cardio - 5 min w.u. 30 minutes steady pace elliptical 5 min. c.d. total cal burned - 300, 3 miles superset 1 3 sets each shoulder press barbell 40lbs 12 reps arm circles forward dumbbell 10lbs (first 2) 7.5lbs (last set) 12 reps arm circles backward dumbbell 7.5lbs 12 reps Circuit 1 3 sets each upright rows 12 reps 30lbs shoulder press dumbbell alt 12 reps 15lbs each pullover barbell lying 30lbs 12 reps Circuit 2 3 sets each Russian twist, medicine ball 20 reps crunch medicine ball overhead 30 reps V situps 20 reps Either day 2 or day 4 is my current favorite work-out day in phase 2! I actually look forward to these days, which helps motivate me.
| Each and every day is meant to test you, and you're responding really well so far. Keep this up and you'll surprise yourself soon. |
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Week 6 day 1 (4/28)
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Sorry, due to a crazy schedule I couldn't post my previous workouts, so I'm catching myself up! Cardio 5 min w.u. 45 min steady pace elliptical (still having shin issues, haven't had a chance to make it to a specialist) 5 min c.d. Circuit 1 legs/tricep/core Deadlift barbell 3 sets 12 reps 40lbs Tricep dip 3 sets 12 reps (whew!) V situps 3 sets 25 reps Tricep extension 3 sets 12 reps 30lbs Circuit 2 biceps/core plank side bridge forearm 3 sets 50 secs bicep curl barbell overhand 3 sets 12 reps 30lbs Plank bridge forearm 3 sets 50 secs Hammer curl dumbbell alt 15lbs each 3 sets 12 reps Crunches 3 sets 35 reps
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Week 5 day 4 (4/26)
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Cardio - elliptical interval training - 5 min w.u. 1 minute intense,1 minute moderate (30 min) 5 min c.d. Supercircuit 1 legs/chest 3 sets each Squat, barbell, 30lbs 8 reps bench press, barbell, 40lbs 8 reps Squat Jump 8 reps dumbell flys 15lbs each 8 reps step up, dumbbell, 15lbs each (first 2), 10lbs each (last set) 8 reps Stability ball, jacknife with pushup (WOW. this was a difficult one, but could def. feel a new burn after performing them.) 8 reps Side lunges 8 reps Circuit 1 core 3 sets each crunch, alternating side, stability ball 35 reps Crunch, hands to head 35 reps bicycle crunch, 15 reps (Only completed 2 sets) plank, bridge, forearm 50 secs (only completed 1 set, finished later) Really enjoying the change up of workouts going into phase 2. Everything seems to be helping keep me motivated, and I look forward to further progression! I was unable to complete the last few exercises due to exhaustion, which i have begun taking steps to prevent.
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Week 5 Day 2 (April 23rd) and day 3
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Cardio 17 minutes cyclex stride machine 166 cal 31 minutes elliptical 264 cal app 2.5 mi total Superset 1 3 sets each Shoulder press barbell 30lbs 8 reps arm circles dumbell forward 10lbs 8 reps arm circles dumbbell reverse 10 lbs 8 reps Circuit 1 3 sets each Upright Rows 30 lbs 8 reps Shoulder press dumbbell alt 15lbs each 8 reps pullover barbell lying 20lbs 8 reps circuit 2 Russian twist medicine ball 15 reps crunch medicine ball over, 25 reps V situps 15 reps Overall I was happy to change up the exercises, and some of the new ones are pretty hard! Really feeling the burn! Day 3 Because my day was very full, I decided to count my cardio as helping my friend move. This basically consisted of me carrying all of her heavy stuff up and down 2 flights of stairs, and packing 2 cars (lots of bending, lifting, and other cardio-like activities. really felt good in the legs, which I've been seeing a good change in the amount of work they can do.
| While it may or may not equate to your cardio routine as far as your caloric burn, I wouldn't worry too much about it. |
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Week 5 Day 1!
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First day of the second month! great workout to start it off, too: Cardio Elliptical 30 sec sprint forward, 30 sec sprint backward, 2 min rest (10 minutes) Cross-train aerobic setting: (20 minute) moderate pace, level 5 10 minutes 5 minute cool down (the reason for the elliptical today was my legs were still sore from the previous week! I piled through it though, and now they feel great...they may just have been a little stiff) Circuit 1 Deadlift barbell 40lbs 3 sets 8 reps Tricep dip (OMG THIS HURT!) 3 sets, 8 reps V sit-ups 3 sets 25 reps Tricep extension, lying barbell 30lbs 3 sets 8 reps Circuit 2 plank, side bridge, forearm 3 sets 50 secs each (**I was curious if doing 50 seconds on both sides counted as on rep, or just one side, but to be safe, I did both sides as 1 rep) bicep curl, overhand grip 30lbs 2 sets 20lbs 8 reps, 1 set 8 reps plank, bridge, forearm 3 sets 50 secs each Hammer curls, dumbbell, alternating 15lbs each 3 sets 8 reps hand-to-head crunch 3 sets 45 reps I took my "1 month in" pictures today, and you can definitely see a difference! This alone has motivated me to continue through this to the end!
| Glad to hear you're seeing some improvements Josh - but this is only the beginning! |
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Week 4 day 4
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Nothing exciting on day 3 of this week, and I forgot to add it here, so i just skipped it (cardio-only day anyways, nothing much changes in my posts for those days) A little late, but here is the end of Month 1 Cardio 5 min. warm up 21 minutes interval treadmill 233 cal, app. 2 miles Supercircuit 1 Squat Barbell 30lbs 3 sets 10 reps bench press dumbbell incline 15lbs each 3 sets 10 reps Lunges dumbell forward 15lbs each 3sets 10 reps *I forgot to add the pushups to my workout schedule, and was unable to do the step-ups due to muscle stiffness. I plan on hitting those today along with my normal routine, as my legs are fine again* Circuit 1 Bicycle crunch 2 sets, 25 reps (once again, the leg pains prevented the last set) Crunches 3 sets 40 reps side bends 3 sets 40 reps plank bridge forearm 3 sets 50 sec each Overall, it was a good day. The kickball game from day 2 of week 4 had lasting repurcussions, though it looks like this will be a weekly thing, and will become more normal over time. Off to the gym for the first day of month 2!
| Great stuff Josh. Keep the updates comin. |
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Week 4 Day 2 (4/16/10)
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Cardio 5 minutes, 6 mph (The rest of my cardio was done via a kickball game, which lasted about 3 hours. My legs are still sore from the game, trying to get back to the gym today for day 4, but I don't kno if I will. If not, I'll have to move things back a day or two to catch up) Supercircuit 1 Push Press, barbell 40lbs 3sets 10 reps Front raise, alt, dumbbell 15lbs 3 sets 10 reps lateral raise, dumbbell 12.5 3 sets 10 reps Circuit 1 high row, 30lbs 3 sets 10 reps push press, dumbbell, 12.5 lbs 3sets 10reps pullover, lying, barbell 30lbs 3sets 10 reps Circuit 2 bicycle crunch 3 sets 20 reps medicine ball overhead crunch, 3 sets 30 reps hand to head crunch 3 sets 40 reps Still going strong (minus the leg pains the past two days) and hope to get in to the gym if this stiffness subsides.
| Good stuff Josh. I see you're from Winter Park - you big into snowboarding? |
| winter park, Florida, not Colorado :) but no, even when I lived closer to Colorado, I wasn't a big snowboarder. |
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Week 4 Day 1
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I def. feel an improvement going through these routines, as they get easier to accomplish Cardio - 5 minute w.u. 20 minutes (around then is when the shins start to hurt, regardless of stretches done) **Where do I find a specialist to look at my foot/walking method, since the inserts, while they helped, did not completely solve the problem?*** 26 minutes elliptical Circuit 1 3 sets each deadlift 10 reps (40 lbs) Diamond pushup 12 reps (3rd set, 10 reps) V situps 20 reps Tricep extension, lying 10 reps (20 lbs) Circuit 2 3 sets each Bicep curl, barbell 10 reps 30lbs bicep curl alt 10 reps 12.5 lbs each crunch overhead medicine ball 30 reps 5lbs This week i tried the crunches without the help of something holding my legs. Keeping my feet planted firmly on the ground with no help seemed to intensify this workout, am I correct in thinking this? Feeling great, soreness after the workout has gone down gradually, making it easier to get back into the gym!
| Stretches aren't going to help your shin splints much. However, proper footwear will. There will be some running shoe stores in most cities that will offer a gait analysis. I recommend finding one and taking their advice. Until then, this can help:
http://www.nextag.com/shin-splint-sleeve/compare-html
Having something hold your legs during crunches actually transitions your prime movers from the abdominals to the hip flexors - so this is something to avoid (as you witnessed when you noticed the more intense workout when you didn't secure your feet. Keep this up.).
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Week 3 Day 2 & 3
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I had a bit of an issue this week during the second day. I was unable to finish my workout, and moved remaining circuits and missed cardio to day 3, which I completed today. Day 2 25 Min Cardio (Elliptical) 6 Min Cardio (Treadmill) at this point I developed bad cramps, so I decided to complete the remainder the next workout day SuperCircuit 1 - 3 sets 8 Reps each Push Press, Barbell, 40lbs Front Raise, Dumbbell alt. 15lbs, 12.5 lbs last 2 sets Lateral raise 12.5 lbs At this point I could not complete any more, so I went home to recoup. Day 3 Cardio - 25 minutes Ladder (2 forward 1 back) treadmill 25 minutes elliptical Circuit 1 Shoulders - 3 sets 8 reps each Upright rows 40 lbs shoulder press dumbell alt 10 lbs each pullover barbell lying 30 lbs Circuit 2 Bicycle Crunch 3 sets 18 reps each (getting easier to complete!) Overhead medicine ball crunch, 10lbs 3 sets 25 reps each I was unable to complete the normal crunches This week I have not felt the greatest (not sick, just tired) and it has hampered my working out, though I feel much better now, after completing day 3. I will rest up for next weeks workout, as I am about to move in to phase two in 2 weeks!
| Keep me posted on how you're feeling. Sometimes when you're a little run down, it warrants a couple days off to allow your body to recover. |
| Thanks for the concern. I feel better today, and hope to get back in to the gym tomorrow or Monday |
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Week 3 Day 1
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Today was m first day back in the gym (minus some minor cardio days) in two weeks, due to me attending a conference in Miami. Started back where I left off, just as strong though...don't forsee anymore interruptions until I finish this program! Cardio 5 Minute Warm-up 36 Minute Run 3 Minute cool down Average Speed:4.5 calories:348 Distance: 3 miles Shins still felt some pain today, nothing like before though, still need to figure out new steps to relieving this issue Circuit 1 Deadlift - 3 sets, 8 reps - 30lbs Diamond Pushup - 3 sets, 10 reps v situps - 3 sets, 18 reps Lying Tricep extension - 3 sets, 8 reps - 30lbs Circuit 2 Bicep curl, barbell - 3 sets, 8 reps - 30lbs Bicep curl dumbbell alternating - 3 sets 8 reps - 15lbs first rep, 12.5lbs last two Crunch, medicine ball overhead - 3 sets, 25 reps - 10lbs I found myself go a little faster in completing todays workouts, and i feel minimal tightness or soreness thanks to stretching and (most importantly) sticking to this regimen, no matter how hard it seems! Almost time to take the "1 month" photos (2 more weeks, but still, close!) and I can't wait to compare to my before shots to see just how much I've changed (and to motivate me to finish this even more!) in this short time. Already seeing results!
| Great to hear! As far as the shin pain goes, what kind of shoes are you wearing? Footwear can make a big difference when it comes to shin splints. When in doubt, spend an extra few bucks and have a gait analysis done by footwear professionals to fit you with the correct shoe. |
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Week 2 Day 3
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A nice day for some extra cardio Interval, Treadmill 5 minute warm-up 41 minutes, 1 speed level up every 2:30, .5 speed level down next 2:30 (I miscalculated the last part of my run due to an impromptu bathroom break, was off by 4) Max level: 6.5 3 minute Cooldown app. 3.5 miles 407 calories I got some new sports inserts for my running shoes, and had no shin pains today! Hopefully this and the new stretches I am doing will solve the issue and allow me to expand my options for cardio, in order to switch it up every so often. Next week I am going on vacation to a conference in South Beach, but will try my best to get to the gym to continue my training plan. I expect myself to miss at least one day while there, just because of tight schedules. If I have to miss more, I will be walking everywhere and eating better than usual, so this will help keep me active. I just have to watch how much I drink! Regardless, I will pick up where I left off the following Monday. Almost three weeks in, and I am starting to see small changes, which motivates me even more. Dropped 2 lbs!
| Good stuff, looks like the inserts may do the job. Great job on the weight loss. A 2lb loss is a good healthy amount. |
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Day 2 Week 2
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Whew...what a day. These second-day workouts really push me to my limits, which makes me proud to finish them! I tried some new stretches before running, which temporarily prevented my right shin from hurting, but did not solve it Cardio Treadmill, 5 min Warm up 10 min, 5.0, 1% Elliptical, 25 min., 6.0, lvl 2 Super circuit 1 Shoulder Press, 40lbs (1st set), 35 lbs (2 set) - 2 sets, 12 reps Front Raise, Dumbbell, alternating, 12.5lbs - 2 sets, 12 reps Lateral Raise, Dumbbell - 7.5 - 2 sets, 12 reps Circuit 1 Upright rows, barbell - 30lbs, 2 sets, 12 reps shoulder press, dumbbell, alt - 12.5, 2 sets, 12 reps Pullover, Barbell, lying - 30lbs, 2 sets 12 reps Circuit 2 Bicycle Crunch - 2 sets, 11 reps (Just could not finish these, they are very painful! any help with these would be appreciated, if there is any advice to help work on bicycle crunches!) Crunch, Overhead weight (10lbs) - 2 sets, 25 reps Crunch, hands-to-head - 2 sets, 35 reps These crunches are really working me hard, and I can't wait to see my hard work pay off! Any advice on crunches though would be helpful!
| With shin problem, have you checked out the running shoes?
With the crunches, just keep doing them as you are. The crunches will build and tone your abdominal muscles and the reduction in body fat will start to make them visible, just be patient, it'll happen ;-) |
| Ok just saw the question on bicycle crunches. Yeah these are hard. It's not just a normal crunch, your fighting to maintain coordination and stability, so it's working your core extra hard. If you're having trouble completing all the reps then count how many you miss out and then add an extra set the end and complete the number you missed out. That way you still get the required volume done, but you get a little extra recovery. |
| Thanks! In terms of running shoes, I currently run in a pair of ADIDAS AdiPRENE running shoes, which I bought 2 or 3 months ago, after I had worn out my old pair. I am going to go look at shoe inserts on my way to the gym today to see if that helps, but aside from that, I don't know what to do, other than buying a whole new pair of shoes!
Great idea on the bicycle crunches, I'll do that! |
| Yes inserts are also a good option. Try them and see how you get on. I also wear inserts in my shoes. They can be almost as expensive as a new pair of shoes, but the advantage is you can trasnfer them. |
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Week 2, Day 1
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Added some extra time today, really felt good afterwards. I am having issues with my right shin when running on the treadmill, so I have to move to the elliptical. If anyone can help out with good shin stretch reccomendations, that would be great! I haven't had this issue while running until recently (past month). Cardio: Treadmill 5min Warm up 8 minutes, 5.0, 1% incline Elliptical machine 32 minutes, lvl 4, av. 6.0 speed Circuit 1 Deadlift, Barbell, straight leg (30lbs) 2 sets, 12 reps Diamond Pushups, triceps, 2 sets, 12 reps V situps, 2 sets, 15 reps (OUCH!) Tricep Extension , lying, 30 lbs, 2 sets, 12 reps Circuit 2 Bicep curl, barbell, 30 lbs, 2 sets, 12 reps Bicep curl, dumbbell, 10lbs, 2 sets, 12 reps Crunch, medicine ball, overhead, 5lbs, 2 sets, 25 reps (OUCH!) All of these crunches are really testing my limits, and I'm proud of myself every day I complete all of them! I need to research "shin care" to see if there is anything I can do to help my leg issues.
| It sounds like you might have inadequate running shoes. You need to get your gait checked out by a reputable sports shoe specialist. Gaiting identifies the pattern of movement of your limbs and how your weight is distributed through your feet when you place them onto the floor. Some people place their weight more on the inner edges of the foot where as others tend more on the outer edges and this determines what type or make of shoes will best suite you best. It will certainly help to reduce the impact on your shins more commonly known as 'shin splints'. |
| where do i find a "reputable" sports shoe specialist? | ChrisShendo wrote at 11:00 AM Wednesday, March 17, 2010 | |
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| You need to find a specialist sports shop. Most large sports shops that deal in sports shoes should be able to help you out. Your best bet is to ask if they can measure your gait. If they don't know what you mean then walk out and go somewhere else because they're not worth dealing with. Try searching on a local runners forum and ask the question there. Someone will most likely recommend one to you. |
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Day 2 - Whew!
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*Hey guys, today I decided to join a couple groups on here to get more support! So, hi everyone! My name is Josh, and I reside in Orlando, Florida.* Wow....today was a BIG work-out, I am looking forward to Cardio only tomorrow! Woke up extra early to get a head start on the day...Glad I did too, cause it took about 90 mins to finish! Cardio: 5 min. Warm-up (Elliptical) 25 min. - elliptical, lvl 2 resistance, 6.3 mph (had to stop, bathroom) 10 min. - elliptical, lvl 1 resistance, 4.5 mph (Had to cut cardio short due to developing heat rash) 5 min. Cool down (elliptical) Super Circuit (!) Push Press, Barbell, 40 lbs. - 2 sets, 10 reps Front Raise, Alt. Dumbbell, 12.5 lbs - 2 sets, 10 reps Lat. Raise, Dumbbell, 10 lbs - 2 sets, 10 reps Circuit 1 Upright Rows, Barbell, 20 lbs - 2 sets, 10 reps Shoulder Press, Dumbbell, Alt., 12.5 lbs - 2 sets, 10 reps Pullover, Barbell, lying, 20 lbs - 2 sets, 10 reps Circuit 2 Bicycle Crunch - 2 sets, 12 reps Crunch, Medicine Ball, Overhead - 5 lbs - 2 sets, 20 reps Crunch, Hands to head - 2 sets, 30 reps The second circuit was very painful towards the end, but I pushed through as best I could. Like yesterday, I overcame more social anxiety feelings I have, and have started to feel a level of comfortability and belonging at my gym. As the days progress, I just keep getting more excited about getting closer to my goals!
| This is exactly what we're going for. Eventually your social anxiety will disappear completely. With improved physical shape comes increase confidence. With increased confidence comes lower social anxiety. Kudos on taking proactive steps towards making your life better! |
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Week 1 Day 1
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Whew! Definitely felt a different burn after today...I am very excited for the program! 5 min. treadmill warm-up - 1% - 3.5 speed 15 min. Treadmill - 1% - 5.0 speed ( Had to cut early because of leg pain, switched to elliptical machine) 20 min. Elliptical - Lvl 3 - 8.6 speed 5 min. elliptical cool-down - Lvl 1 - 3.2 speed *app. calories burned: 390* Circuit 1 Deadlift, Barbell, Straigh Leg - 20 lbs - 2 sets, 10 reps Push-ups, Triceps, DIamond - 2 sets, 10 reps V Sit-ups - 2 sets, 10 reps (forgot it was supposed to be 15!) Tricep Extension, lying barbell - 20 lbs - 2 sets, 10 reps Circuit 2 Bicep curls, barbell - 20lbs - 2 sets, 10 reps Bicep Curls, dumbell, alternating - 15 lbs - 2 sets, 10 reps Crunch, Medicine Ball, Overhead (used 5 lb weight instead) - 2 sets, 20 reps Overall, I was really happy with today. I overcame some *slightly ridiculous* social anxiety fears today by pushing through and afterwards realizing nothing bad happened. I felt great after the workout, both physically and mentally, and am now twice as excited about this program as I was before I started it! Looking forward to tomorrow...I do need some better stretches before I run, though, so any help there would be great :)
| I have a feeling that this experience is going to be tremendously beneficial for more than one aspect of your life Chris. Keep pushing - good things will happen. |
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